Training or Exercise Plan
Training and exercise is key to maintaining good health and wellbeing. A detailed training program can help promote physical as well as mental well being. Exercise program is key to improving longevity and reducing likelihood of injury and illness.
A really effective training program should include cardiovascular exercise as well as resistance exercises, which will help promote immune and skeletal health. The ideal training program should consist of 3 sessions per week with one rest day in between.
Cardiovascular exercises needs to be performed for duration of 45 minutes every day. The cardiovascular training program can include a single or combination of exercises like swimming, running/sprinting, cross-training, cycling, rhythmic cardiovascular exercises, and rowing among others.
Resistance exercises should be performed 2-3 times a week along with cardiovascular exercises. It can include the following workouts:
Chest Press: 1-2 sets of 8-12 reps
Shoulder Press: 1-2 sets of 8-12 reps
Seated Row: 1-2 sets of 8-12 reps
Leg Press: 1-2 sets of 8-12 reps
Squats: 1-2 sets of 8-12 reps
Abdominal Crunches: 1-2 sets of 8-12 reps
The intensity of the resistance exercises should vary according to your current level of fitness.